Chili con Carne (from dried beans)

Chili con Carne (from dried beans)

Ground beef with beans in a tomato sauce.

Spanish for «chili with meat», this dish is made of diced or ground beef and chili peppers. It originated in Texas, where it is commonly referred to as «a bowl of red». Texans would not add beans to the mixture, but outside the Lone Star State beans are requisite and the dish should then be called «chili con carne with beans».

4 servings
Soaking 8 h
Preparation 20 min

Cooking 1 h 40 min

410 calories per serving 


Ingredients

400 g ground beef, extra-lean, or lean    
1 cup black beans (dried)   160 g
1 2/3 cup canned tomatoes (diced)   400 g
2 tbsp tomato paste   30 mL
1 onions, finely chopped   200 g
2 cloves garlic, minced    
1 green peppers, diced   150 g
2 tbsp brown sugar   26 g
1/2 cup beef broth   125 mL
2 tbsp canola oil   30 mL
1 tsp ground cumin   3 g
1/2 dried chili peppers, minced   0.4 g
1 limes [optional]   70 g
1 tbsp fresh cilantro, chopped [optional]   2 g
2 tbsp water, if necessary   30 mL
1 pinch salt [optional]   0.1 g
  ground pepper to taste    

Before you start

The beans must be soaked overnight. A pressure cooker will reduce the cooking time of the beans.

For canned beans, please see the corresponding recipe.

Method

  1. Cook the dried beans either 15 min in a pressure cooker or about 1 h, covered, in a pot with salted water.
  2. While the beans cook, prepare the vegetables. Finely chop the onion, mince the garlic and chili pepper, and finely dice the bell pepper.
  3. Heat half of the oil in a pan over medium heat. Cook the onion and garlic about 3 min until the onion is soft and translucent, with occasional stirring, paying attention not to let them burn. Remove from pan and set aside. Pour the remaining oil into the same pan, heat over medium heat, and add the ground meat. Cook about 5 min, stirring occasionally with a wooden spoon, until the meat loses its pink colour.
  4. Put the cooked onion and garlic back into the pan. Add the diced tomatoes, tomato paste, diced bell pepper, minced chili pepper, cumin, and brown sugar. Pour in the warm broth. Cover and cook over very low heat 1 ½ h, checking occasionally that the mixture stays moist. Add water if necessary.
  5. Add the beans to the pan, mix well, then cook an additional 8-10 min. Add salt and pepper to taste. Sprinkle with freshly chopped cilantro leaves, garnish with lime wedges, then serve.

Nutrition Facts Table

Nutrition Facts

per 1 serving (380g)

Amount

% DV*

* DV = Daily Value

Calories

410

Fat

13 g

19 %

Saturated 3.5 g
+ Trans 0.3 g

18 %

Cholesterol

55 mg

Sodium

250 mg

10 %

Carbohydrate

44 g

15 %

Fibre

10 g

39 %

Sugars

12 g

Protein

32 g

Vitamin A

45 %

Vitamin C

80 %

Calcium

8 %

Iron

40 %

More info

Servings of Canada's Food Guide

1 serving of this recipe is equivalent to:

Vegetables and Fruit: 2 servings
Grain Products: 0 serving
Milk and Alternatives: 0 serving
Meat and Alternatives: serving

More info

Claims

Low :
Calories, Cholesterol, Saturated Fat, Sodium
Source of :
Calcium, Pantothenic Acid, Selenium, Vitamin D
Good source of :
Copper, Vitamin B2, Vitamin E, Vitamin K
Excellent source of :
Fibre, Folacin, Iron, Magnesium, Manganese, Niacin, Phosphorus, Potassium, Vitamin A, Vitamin B1, Vitamin B12, Vitamin B6, Vitamin C, Zinc

More info


This recipe is in the following categories: Beans/Legumes | Beef | Tomatoes | Main courses/Entrées | Diabetes-friendly | Halal | High Fibre | High Iron | Kosher | Low Calorie | Low Cholesterol | Low Saturated Fat | Low Sodium | Braise/Stew | Mexican

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